ACorn's Blog

January 2014

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Location:

Holladay,UT,

Member Since:

Jul 17, 2011

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

A couple of wins in small local races. 

I have always been an active person and need to do something physical everyday or I don't feel right. 

Short-Term Running Goals:

Mile: 4:40

5k: 16 min (track or honest course)

10k: 33 min

1/2 Marathon: 1:13

Steadily increase my mileage to 60-70 miles a week.

 

Long-Term Running Goals:

Eventually run a marathon.

Run for health and sanity.

Personal:

Married. 30

I work in commercial real estate. 

I enjoy golf, video games and have recently started learning chess.

Adam Cornelius

Favorite Blogs:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
450.2529.8047.650.500.000.000.00528.20
Weight: 165.33
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.200.000.000.000.000.000.006.20

Ran with James and Scott.  I've been running very rarely the last few months but am going to pick it up again and shoot for a couple of good races in the late Summer and Fall. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.001.200.000.000.000.006.20

Easy running by the Capitol and up to 11th Ave with some pickups.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

More easy miles up Memorial Grove and looped the Capitol and back.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.001.000.000.000.000.004.00

Treadmill run.  I hate how much I sweat on the mill.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.500.000.500.000.000.000.008.00

Up Memorial Grove over to V Street then down 3rd Avenue and looped by the Convention Center and home.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.500.000.000.000.000.000.004.50

Easy miles around Liberty Park. Great day!

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.502.500.000.000.000.000.0011.00

Up Memorial Grove and continued up the canyon. 

5.5 up then back down, picked it up for 2.5 miles (~6 min pace) coming down 

Weight: 0.00
Comments
From Jake K on Sat, Mar 29, 2014 at 09:44:03 from 174.251.64.118

Welcome back!

From ACorn on Sat, Mar 29, 2014 at 09:57:04 from 75.169.59.173

Thanks!

From Josh E on Sat, Mar 29, 2014 at 19:59:01 from 65.130.223.132

Welcome back Adam. If you're interested in Sunday morning runs, we try to get together. At least me and Fritz tomorrow at 8:30 at the Liberty Park water fountain.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

45 min on stationary bike

Weight: 0.00
Comments
From allie on Sun, Mar 30, 2014 at 12:45:32 from 174.27.220.148

hey, you're back! hi.

From james (runmehappy) on Tue, Apr 01, 2014 at 10:59:15 from 50.203.76.218

Welcome back to the blog. I took a break for a while too, but am back posting. let's get together for a run again soon.

From ACorn on Tue, Apr 01, 2014 at 12:34:53 from 75.169.59.173

Thanks Allie and James.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.600.001.400.000.000.000.007.00

Capitol up to 11th Ave then over a little past V Street and back.

Did pickups of 4 x .25 and 2 x .2 on the way back. Averaged about 5:45 for those. 

Main goal right now is to stay injury free so I can keep running and improving. Plan is to run some shorter races this Summer then a couple of half marathons in the Fall.

Weight: 0.00
Comments
From Jake K on Mon, Mar 31, 2014 at 09:12:09 from 199.190.170.29

Injury free trumps everything else.

From Adam RW on Mon, Mar 31, 2014 at 20:51:02 from 71.45.96.54

Fingers crossed for your injury free. Hope the weather is finally getting nice to train. It has been great running weather here, just difficult scheduling with the new job/life balance. I miss those Memory Grove runs. All the best!

From james (runmehappy) on Tue, Apr 01, 2014 at 11:00:17 from 50.203.76.218

And, by shorter races you mean running the Wasatch Back Ragnar on an Ultra team, right?

From ACorn on Tue, Apr 01, 2014 at 12:26:34 from 75.169.59.173

I am planning on the Wasatch Back. I figure with your endurance, you'll take all of the long portions and leave the slouches like me with the short and easy downhill sections.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

8 easy on the JRP

Weight: 0.00
Comments
From james (runmehappy) on Wed, Apr 02, 2014 at 09:44:41 from 50.203.76.218

How was the parkway? I have not been out there in a while. I am assuming there isn't any snow. Last time I ran it, it was like trail running on snow.

From ACorn on Wed, Apr 02, 2014 at 16:00:59 from 75.169.59.173

It was decent, no snow just a few vagrants. Definitely worth adding to the routine.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

5 on the mill while watching Dawn of the Dead

I'm always amused that brain splatter and heads exploding after being shot are acceptable but the "f" word is not. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.100.001.200.000.000.000.007.30

7.3 on the JRP. Went north today, did 6 x .2 on the way back.

Weight: 0.00
Comments
From james (runmehappy) on Thu, Apr 03, 2014 at 17:06:06 from 50.203.76.218

How you feeling with the added miles? You are upping the runs a little here and there. Also, I didn't know until I just read it that your long-term goal is to run Boston.

From ACorn on Thu, Apr 03, 2014 at 17:22:10 from 75.169.59.173

Thanks. I plan on staying right around 40 miles for about 5 weeks then up it to 50 and see how that goes. Boston seems like it'd be awesome to run.

What's your Saturday run looking like? I'm planning on 11 miles. Maybe we can make something work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

4 on the mill

Heading out to the golf course later today, first rounds of the year are always interesting.

Still waiting on the PGA to call me to fill in for Tiger at the Masters.

Weight: 0.00
Comments
From Burt on Fri, Apr 04, 2014 at 10:16:31 from 174.17.243.238

Dang it! How did you get so far ahead of me?

I hate Tiger Woods. He's a racist.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.002.000.000.000.000.000.007.00

Up Memorial Grove and over to the Capitol.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.300.000.700.000.000.000.007.00

100 South to V Street up to 11th Ave and over to Memorial Grove. V Street is always a grind.

Weight: 0.00
Comments
From Burt on Wed, Apr 09, 2014 at 18:07:29 from 174.17.83.144

Don't I know it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Parked at the Capitol and went up the canyon about a mile then up to 11th Ave. 

7 to 8 miles seems to be the sweet spot right now for my daily runs.

Weight: 167.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.800.501.000.000.000.000.007.30

Usual run around Capitol and over to V Street. Did 3 x .5 during run. My threshold pace is slightly under 6 minutes. 

Weight: 0.00
Comments
From Rob Murphy on Fri, Apr 11, 2014 at 17:28:58 from 24.10.249.34

Hey! A belated welcome back. Hope everything's well.

From ACorn on Fri, Apr 11, 2014 at 17:37:21 from 75.169.59.173

Thanks! Married life is treating me well, first anniversary tomorrow and my wife still tolerates me :>

If I develop insomnia I will start joining you on your weekday runs. Looks like you're running well.

From Rob Murphy on Fri, Apr 11, 2014 at 18:52:15 from 24.10.249.34

I've got my 20th anniversary in 3 months.

Tolerate is a good description!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.700.000.300.000.000.000.005.00

Ran through Murray and Holladay.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.001.102.000.000.000.000.004.10

Treadmill run. Didn't feel like running up hills and too lazy to drive to Liberty Park.

Mile warm up then did a 5K on the treadmill in just under 19 minutes. Cooled down on stationary bike. Fairly hard effort for me right now. Hoping that with a couple months of consistency and increased mileage, 6 minute pace will become easier. 

Picked up a pair of Saucony Guide 7s and a pair of Cumulus 16s today. Test wore them for Saucony (Jake) a while back and liked both of them, interested to see which I'll end up preferring.  

Weight: 0.00
Comments
From Jake K on Mon, Apr 14, 2014 at 09:29:32 from 199.190.170.29

Good choice - on half of your selections :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

Memorial Grove and Capitol loop. Great weather.

Weight: 0.00
Comments
From Burt on Tue, Apr 15, 2014 at 10:43:25 from 184.101.194.1

You're a great person.

From Burt on Tue, Apr 15, 2014 at 10:43:32 from 184.101.194.1

but you could be better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Strength training and lots of stretching and rolling

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.001.000.000.000.000.005.00

Capitol to 11th Avenue and back.

6:52 ave pace

Weight: 0.00
Comments
From Rob Murphy on Sat, Apr 19, 2014 at 19:20:18 from 24.10.249.34

I see you discovered that little theological back-and-forth on Allie's blog from February.

I'm sure you were wondering how you stayed away from this blog for so long. :-)

I just re-read it. Now I need a drink!

From ACorn on Sat, Apr 19, 2014 at 19:22:42 from 75.169.59.173

Cheers!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

8 easy up Memorial Grove and the canyon then back home. Beautiful sunny day.

My wife is getting her thyroid removed tomorrow so I may be running even less than normal this week. 

Weight: 0.00
Comments
From Jake K on Sun, Apr 20, 2014 at 16:49:35 from 98.202.128.218

Dang. Hope that goes OK.

From ACorn on Sun, Apr 20, 2014 at 16:59:34 from 174.52.64.183

Thanks. We found out last September that she has Graves' disease, hyperthyroidism and tried all the meds but to no avail. This should do the trick.

Her thyroid produces too much and mine too little, wish we could split the difference.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.001.001.000.000.000.000.005.00

Little fartlek on the treadmill. Surgery went well. Jing's (my wife) heart rate dropped from a 110 average for the last 6 months to 84 the morning after surgery. Thyroids are scary things. 

Weight: 0.00
Comments
From allie on Tue, Apr 22, 2014 at 16:21:33 from 161.38.221.168

wow, that is crazy. glad to hear things went well. best wishes to jing as she recovers.

From ACorn on Tue, Apr 22, 2014 at 16:33:35 from 71.213.41.74

Thanks allie!

From PRE on Tue, Apr 22, 2014 at 18:14:13 from 99.50.213.11

ACorn,

Hi. Glad to hear surgery went well. Needed to do a little research yesterday on the diagnosis. Hope she has a quick recovery. Please tell Jing I said hello and say hi to Mom as well. Hope she is still running and walking and cooking!! A while back she mentioned wanting to do a 5K with the family (think I remember reading that) - you guys still thinking about that? Talk to you soon. Be Well.

From Burt on Wed, Apr 23, 2014 at 15:17:11 from 97.117.224.35

Go Jing! Hi PRE.

From Matt Schreiber on Wed, Apr 23, 2014 at 21:15:42 from 66.17.108.16

Good to hear everything went well.

My wife had hyperthyroidism one time. They got rid of hers, too. It is scary stuff, but becomes a normal part of life if it's managed good. My wife's dosage of the medication she takes daily has changed a few times. Seems like she should almost go in and get it tested more often than they recommend.

I'd never heard of the thyrodism stuff but it turns out it's pretty common. Kind of like if you were to buy a yellow car and then start noticing them everywhere (after today, Sasha's got me thinking of everything in pointless analogies.......)

From ACorn on Wed, Apr 23, 2014 at 21:44:13 from 174.239.64.83

Matt,

Thanks for the comment. This thyroid problem has definitely been a learning experience, I appreciate the empathy.

I couldn't help myself from commenting on the religion thread. It's a topic that I ponder often but I'm not too articulate. Writing some of those responses was beneficial for me though I doubt anyone else got much out of it :)

From Burt on Wed, Apr 23, 2014 at 21:47:06 from 71.223.35.157

I got a renewed strengthening of my testimony. So, thanks for that.

From ACorn on Wed, Apr 23, 2014 at 21:52:53 from 71.213.41.74

My plan backfired :>

From allie on Wed, Apr 23, 2014 at 22:01:51 from 174.27.221.249

good old FRB.

burt - james's'z' ears are smoking from that video you posted.

From Burt on Wed, Apr 23, 2014 at 22:31:48 from 71.223.35.157

I'd like to see that :) I thought that dude turned off his email notifications.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.601.000.000.000.000.000.0011.60

Up to University Hospital and back. 7:20 average pace

3 on treadmill followed by stretching and rolling and hot tub

Weight: 0.00
Comments
From james (runmehappy) on Thu, Apr 24, 2014 at 15:29:38 from 50.203.76.218

you are logging some solid miles man. any races planned yet?

From ACorn on Thu, Apr 24, 2014 at 15:51:08 from 71.213.41.74

James,

Thanks, I'm trying to ramp it up while still remaining cautious. Every little twinge in my knee freaks me out so I've pulled the plug early on several runs. I'm looking for a race. The Vigor 5K looks like fun, good choice for your first race after the marathon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.500.001.500.000.000.000.006.00

6 miles around Liberty Park. Did 2 x .75 during run at about 5:35 pace. 

Weight: 165.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.251.000.250.000.000.000.007.50

Capitol and 11th Avenue. Best run I've had in a while.

7:10 average pace

Weight: 0.00
Comments
From Burt on Fri, Apr 25, 2014 at 21:03:47 from 184.101.208.205

Holy cow!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Around 8 last night I got sick to my stomach and couldn't keep anything down. Lost about ten pounds in five hours and ended up at the ER. Nausea meds and IVs got me back home early this morning. Needless to say, I won't be running for a couple days. 

Weight: 0.00
Comments
From SlowJoe on Sat, Apr 26, 2014 at 15:02:28 from 66.69.93.8

Yikes, sounds like it has been a tough week for you and the mrs. Hope you are all better soon (both of you!)

From allie on Sat, Apr 26, 2014 at 17:03:59 from 174.27.221.249

sorry to hear that...not fun at all. feel better.

From Jake K on Sat, Apr 26, 2014 at 17:32:10 from 98.202.128.218

Ouch. Hope you feel better. That's a rough way to get down to fighting weight.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.301.000.000.000.000.000.005.30

First run since Friday. Feeling almost normal again. Ran with my little bro, he is in SLC for a couple months before he moves to San Francisco in August. Fun catching up with him.

Weight: 0.00
Comments
From Burt on Fri, May 02, 2014 at 16:53:00 from 174.17.94.26

San Francisco? That's a gay bay! Sorry. This kid said that in high school and we laughed so hard.

From Burt on Fri, May 02, 2014 at 16:53:10 from 174.17.94.26

I guess you had to know the kid.

From Rob Murphy on Fri, May 02, 2014 at 17:01:52 from 24.10.249.34

I would recommend a great new website called localeur.com for your brother and for you if you are visiting San Francisco. Go ti "cities" and click on SF.

It's owned and operated by Joah Spearman, a former student and track runner of mine.

From allie on Fri, May 02, 2014 at 17:37:32 from 67.166.105.174

glad you are feeling better.

From ACorn on Mon, May 05, 2014 at 16:38:08 from 71.213.41.74

Thanks Rob and Allie! I passed that site along to my little bro, he'll make good use of it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.001.700.500.000.000.000.006.20

Treadmill run at lunch. Picked it up a bit in the middle. Felt really good today, ready to return to normal training.

Weight: 0.00
Comments
From Burt on Tue, May 06, 2014 at 10:02:08 from 97.117.255.64

You train people to be normal? On a scale of 1 to 10, how normal am I?

From james (runmehappy) on Tue, May 06, 2014 at 10:08:16 from 50.203.76.218

Glad you are feeling good man. We need to pick a 5k to run this summer. Josh says the Draper Days is a fun one in July and an honest course. You will likely smoke me, but it will be fun to chase you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.001.501.500.000.000.000.005.00

5 total on the TM, 2 at 6 and 1 at 5:40

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Hour of strength training

Weight: 0.00
Comments
From Burt on Mon, May 12, 2014 at 12:23:56 from 184.101.127.33

an hour??? You must be super strong now!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.002.000.000.000.000.005.00

First time to the track in a long while. Just wanted to get the legs moving, did 6 x 400 with 400 recovery in between each and straight into an 800. Averaged 79 on the 400s and 2:35 on the 800. Recovery lap was just under 2 min average. 

Warm up and cool down each .75. I didn't feel too tired after but will see if I'm at all sore tomorrow. 

Weight: 0.00
Comments
From Burt on Mon, May 12, 2014 at 20:42:13 from 174.17.220.220

See with your eyes, not with your hands.

From SlowJoe on Tue, May 13, 2014 at 08:43:28 from 168.215.171.129

I'd say you got moving pretty well - nice start!

From james (runmehappy) on Tue, May 13, 2014 at 21:14:57 from 50.168.220.218

You took how many months off and you are killing it! Great times man.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.501.000.000.000.000.000.007.50

7.5 miles in Holladay. Highlight of my day was when I saw Bernard Lagat while walking in City Creek. He was surprised that anyone recognized him.

 

Weight: 0.00
Comments
From Jake K on Thu, May 15, 2014 at 20:14:51 from 98.202.128.218

What is he doing here?!?! Probably Ogden Marathon.

From ACorn on Thu, May 15, 2014 at 20:24:08 from 174.52.64.183

He is in town doing a charity event for Melaleuca. It'll be fun to see how he does at the Prefontaine Classic.

From Rob Murphy on Thu, May 15, 2014 at 20:28:31 from 24.10.249.34

You crack me up Jake.

From Fritz on Thu, May 15, 2014 at 20:51:26 from 98.202.9.237

It would be fitting for him to make his debut at Ogden.

Great pic.

From Rob Murphy on Thu, May 15, 2014 at 21:02:12 from 24.10.249.34

I'm jealous of that picture.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.001.000.000.000.000.000.008.00

Did 8 miles with James on the Jordan River trail. Great morning and nice to catch up with James, always flies by when you're chatting. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.001.501.000.000.000.000.007.50

After dinner run to V Street, Memorial Grove and around City Creek. 

I need to set some running related goals, I've got no races planned and have been content to get out a couple of times a week to run. Tonight I felt really good and remembered how fun it is to push it and run hard.

Weight: 0.00
Comments
From allie on Sun, May 18, 2014 at 21:31:04 from 174.23.149.245

that pic is so awesome!

as for races...des news? :)

From Sasha Pachev on Tue, May 20, 2014 at 07:37:35 from 72.250.218.114

I would recommend starting with 5Ks - certified courses. So maybe Murray Fun Days and/or Draper Days. See how those go, and make further plans.

Also, make a commitment to get out 6 days a week, rain or shine, and be serious about it. This kind of consistency is the dividing line between being close to your true potential and being 30 minutes away from it or more in the marathon.

This consistency has other positive effects. It helps in the mental health department and can often replace the medication for those who need it - or keep you from ever getting to the point where you will know that you need it. It also helps develop a general drive to achieve pushing through the obstacles. And it helps with overall health - if you know you will be running within 24 hours you will eat better, you will go to bed earlier, you will be more likely to stay away from harmful substances.

The magic is in drawing a line you do not cross. You may remember the Karl Maeser's circle quote - "Place me behind prison walls–walls of stone ever so high, ever so thick, reaching ever so far into the ground–there is a possibility that in some way or another I may escape; but stand me on the floor and draw a chalk line around me and have me give my word of honor never to cross it. Can I get out of the circle? No. Never! I’d die first!" Once you understand the power of that imaginary line as it applies to training, your performances will greatly improve.

From ACorn on Tue, May 20, 2014 at 07:55:23 from 71.213.41.74

Allie,

Thanks! I'm planning on doing the Des News 10k, should be fun.

Sasha,

I appreciate the comment, I have definitely not made running a top priority but do notice how much better I feel when I'm consistently running. What you said is spot on. I eat and sleep better when I'm training and find that the positive effects do spill over into all of my interactions.

Thanks for the Maeser quote, I'll return and read it often.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

5 miles after work, really pulling for a Pacers vs Thunder final. 

Weight: 0.00
Comments
From Jake K on Mon, May 19, 2014 at 16:38:32 from 159.212.71.69

I think the Suns deserve an at-large bid. Best of 3 against whoever wins the west.

From ACorn on Mon, May 19, 2014 at 16:57:22 from 71.213.41.74

If the Jazz keep playing like they have I might start buying Suns gear. My heart has never recovered from the late 90s Jazz vs Bulls debacle and I need a new team to put my hopes in.

From Burt on Mon, May 19, 2014 at 18:25:20 from 184.101.205.220

Jake! I have so much respect for you right now!

Adam - who's your new best friend in your profile pic?

From Jake K on Mon, May 19, 2014 at 18:28:07 from 98.202.128.218

I think that's Leandro Barbosa

From Burt on Mon, May 19, 2014 at 18:29:24 from 184.101.205.220

meep meep!

From ACorn on Mon, May 19, 2014 at 18:47:24 from 4.26.208.58

Burt- He's my uncle Bernie.

From Burt on Mon, May 19, 2014 at 18:58:43 from 184.101.205.220

LOL! I hope you enjoyed a nice weekend with him. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

6 with Josh E and James. Hard to wake up at 5:15 but glad to get the run in. 

30 minutes on stationary bike while catching up on sports news, I've got $100 on California Chrome

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.400.000.000.000.000.000.0010.40

10.4 miles around the Aves and Federal Heights in 80 minutes. Some good hills.

30 minutes on stationary bike while watching the Spurs outclass the Thunder. Did some painful foam rolling after and some hip and glute exercises.

Weight: 0.00
Comments
From Hille on Wed, May 21, 2014 at 09:02:27 from 63.226.124.132

Looks like you are putting some solid miles in, good work.

From james (runmehappy) on Wed, May 21, 2014 at 13:11:36 from 50.203.76.218

sounds tough. ragnar prep?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.600.001.500.000.000.000.0011.10

Ran South (then North) on the Jordan River trail with Josh and James. I saw a baseball field that was featured in the fine family film, The Sandlot during the run. 

Slowly adjusting to waking up at 5 to run.

4 miles after dinner, did 6 x .25 with equal recovery at about 5:30 pace. 

Weight: 166.00
Comments
From james (runmehappy) on Thu, May 22, 2014 at 10:03:02 from 50.203.76.218

Fun to run with you and Josh. I know that all you could think of was Wendy after seeing the Sandlot field. - (I tried to link a pic of Wendy Peffercorn but the comments don't support html)

From Burt on Thu, May 22, 2014 at 17:38:49 from 184.101.123.214

She doesn't know what she's doing.

From james (runmehappy) on Fri, May 23, 2014 at 09:01:51 from 50.203.76.218

solid pace after work. where did you go?

From ACorn on Fri, May 23, 2014 at 17:41:54 from 174.52.64.183

James,

My after work run was along Bonneville up by the Capitol. It's my default

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

5 miles around the Aves before work. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Rest day. First decent week in a while and I feel good. Minor soreness in shins but that's to be expected. Planning a harder effort for tomorrow.

Hitting the links today with my better half if the rain stops. She follows the blog and told me yesterday that if she didn't know me, she'd think I was an idiot judging by my comments on others blogs. I agreed with her. 

Weight: 0.00
Comments
From SlowJoe on Sat, May 24, 2014 at 07:37:48 from 99.115.100.248

I like to get all my stupid comments out on the blog so maybe I make fewer in real life.

Have a good round, hit em straight!

From PRE on Sun, May 25, 2014 at 18:36:00 from 99.50.213.11

CHESS IS AWESOME.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.003.000.000.000.000.0010.00

10 miles out and back on Wasatch. Ran after dinner. 74 degrees.

Did 1.5, 1 and .5 during the run. These were done on flat stretches.

1.5 was 8:56, 1 was 5:55 and .5 was 2:52.

Was a slice of humble pie tonight. I thought I'd be about ten seconds faster on each rep. Motivated to improve. 

Weight: 165.00
Comments
From james (runmehappy) on Mon, May 26, 2014 at 20:47:28 from 50.168.220.218

Those are great times man.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Woke up at 6 to play golf so didn't get to run until the afternoon. 5 easy in the Aves today.

After my run yesterday I was pretty bummed. I realized later that I was expecting far too much return from the very minimal effort I've put in over the past year. 

I'm going to be honest, by nature I'm extremely competitive. I plan on being towards the top of the heap when I race. As mentioned above, I need to be more realistic with my running. I'd like to run sub 16 for a flat 5k but I'm not doing anything to deserve that. There's a huge disconnect in my training and I need to sit down and figure out how to get there from where I'm at. Something has to change if I'm going to move up a level in fitness and competitive ability. 

Lots to think about...

Weight: 0.00
Comments
From Rob Murphy on Mon, May 26, 2014 at 21:35:05 from 24.10.249.34

Just keep plugging away consistently. It'll come.

From james (runmehappy) on Tue, May 27, 2014 at 09:07:53 from 50.203.76.218

I think you are on the right track man. I am excited to log some more miles this summer and see us both improve.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.501.001.500.000.000.000.005.00

50 minutes on stationary bike. Run later.

Went to the gym after work to do a little strength training and run. Of the three treadmills, only one is currently working. Luckily, I didn't have to wait but two people were waiting for the treadmill after I got on so I kept it to 5 miles. Incline .5%

1.5 warmup

2 at 6:10 pace then 2 x .25 at 5:30 

cooled down to 5

It's easier for me to run fast on the treadmill than outside. It was 75 degrees in the gym so I was as sweaty as I would've been had I run outside.

Weight: 0.00
Comments
From Burt on Tue, May 27, 2014 at 19:18:27 from 71.223.32.7

Shoulda got the one right under the A/C vents.

From ACorn on Tue, May 27, 2014 at 21:07:29 from 71.213.41.74

Horribly designed gym, just an amenity in the building I'm living in. No fans and AC vents are on the other side of the gym. It was basically a sweat lodge today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Ran with James and Josh. Good group, always enjoyable and interesting conversation. 

Now I've got the Latter-day Prophets song stuck in my head.

Weight: 0.00
Comments
From SlowJoe on Wed, May 28, 2014 at 07:15:18 from 168.215.171.129

That might be worse than the theme song to My Little Pony that was stuck in my head the other day. Close call...

From james (runmehappy) on Wed, May 28, 2014 at 08:32:39 from 50.203.76.218

Thanks for the run. I just laughed out loud in my office. "Number 1!"

From Josh E on Wed, May 28, 2014 at 13:35:02 from 205.235.104.4

Nice running with you guys.

I didn't know that you had some nexus that would allow you to know that song Joe!

From SlowJoe on Wed, May 28, 2014 at 13:57:59 from 168.215.171.129

Oh, I had to YouTube the prophet song (I was curious). The My Little Pony song is, unfortunately, a daily thing in our household. Disturbingly catchy...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.500.500.000.000.000.005.00

Just five today, some minor soreness near right hip flexor area. To be expected with my recent increase in mileage. Should go away on its own with some rolling and prodding.

This is fairly ridiculous. I can only imagine what they did to the swim team photos.

Weight: 0.00
Comments
From james (runmehappy) on Thu, May 29, 2014 at 08:45:15 from 50.203.76.218

I heard about this on my drive to work. I am 79% sure the two humans portrayed in the second set of photos are not the same human. Or...hats off to the photoshop tech.

From SlowJoe on Thu, May 29, 2014 at 08:49:28 from 168.215.171.129

Utah sounds like a really fun place! Reminds me of Iraq.

From Jake K on Thu, May 29, 2014 at 11:47:12 from 199.190.170.24

haha Joe wins the day.

From Josh E on Thu, May 29, 2014 at 14:20:38 from 65.130.119.46

Wow. To ensure consistency in the future, they'd better also photo shop most sports photos.

From Jake K on Thu, May 29, 2014 at 14:21:56 from 199.190.170.24

Especially of sprinters running in tight compression shorts.

From Josh E on Thu, May 29, 2014 at 14:29:16 from 65.130.119.46

Whoops - Adam had already made the sports joke. I need a nap.

From james (runmehappy) on Thu, May 29, 2014 at 14:53:38 from 50.203.76.218

What about the girls volleyball team? I don't think their shanties they wear are properly long enough.

From allie on Thu, May 29, 2014 at 15:40:23 from 65.130.158.163

oh my.

!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

8 miles, the first 6 with Josh and James. Great temps this morning.

Taking a rest day tomorrow. Will be spending time with my 8 year old sister in law. Plans include the aquarium and then Maleficent

Weight: 0.00
Comments
From james (runmehappy) on Fri, May 30, 2014 at 08:33:33 from 50.203.76.218

Way to tag on a couple more. This is a big mile week, good work.

From ACorn on Fri, May 30, 2014 at 08:37:28 from 71.213.41.74

Thanks, the MWF runs will help me lots. Josh had some great lines today, I need to start writing them down.

From james (runmehappy) on Fri, May 30, 2014 at 08:40:17 from 50.203.76.218

I was thinking it would be good to post a quote of the run from the morning crew. The majority would be from Josh for sure.

From Burt on Fri, May 30, 2014 at 13:46:48 from 97.117.255.39

Sounds like he was joshing around this morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.000.000.000.009.00

Woke up early and played some Pokemon cards while watching My Little Pony. Finally got out for nine miles on a great morning. Ran up to 11th Avenue then to Memorial and did a loop around Gateway.

Weight: 0.00
Comments
From allie on Sun, Jun 01, 2014 at 10:02:29 from 174.27.235.2

sharing kindness

it's an easy feat

and magic makes it all complete

From SlowJoe on Sun, Jun 01, 2014 at 13:33:00 from 66.69.93.8

Why does the MLP song have to be so catchy? Sometimes I do a medley in my head with Dora.

Big adventure

Tons of fun

Jump in

!Vamonos!

From Josh E on Sun, Jun 01, 2014 at 13:37:28 from 65.130.119.46

My two year old has a mash up of Old McDonald and Bingo that is off the hook. Old McDonald had a farm and Bingo was his name-o!

From Burt on Sun, Jun 01, 2014 at 22:43:23 from 174.26.201.70

Wait, how old are you again? Your personal says 29. You might want to correct that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.300.000.000.000.000.000.006.30

6.3 with James, Josh and a couple with Collin. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.501.000.500.500.000.000.008.50

Went over to the West High track. Did 8 x 200 with a lap recovery between each, just working on getting some speed.

Josh and James were both doing different workouts but was fun to have some company for part of it. 

PM
2 miles on the treadmill before strength training

Weight: 0.00
Comments
From Josh E on Tue, Jun 03, 2014 at 08:20:41 from 205.235.104.4

Nice running with you a bit. You have a nice big stride that looks more effortless the faster you go.

From james (runmehappy) on Tue, Jun 03, 2014 at 08:36:09 from 50.203.76.218

I have stride envy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.900.003.100.000.000.000.008.00

Wednesday 8 mile loop with James and Josh. Made our way up to 11th Avenue and ran a 5k tempo from there through Memorial Grove and ended on North Temple and just shy of 200 West. Downhill but good for turnover. First mile felt tough but then I felt lots better for the last 2.

Miles were 5:59, 5:58, 5:35 and 26 seconds for last .1

Great pacing by Josh.

Weight: 0.00
Comments
From james (runmehappy) on Wed, Jun 04, 2014 at 08:16:40 from 50.203.76.218

Thanks for letting me chase you on that 5k. Makes a huge difference having a group of us.

From Josh E on Wed, Jun 04, 2014 at 09:02:23 from 205.235.104.4

Glad you made it. So much easier to work together.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.500.000.000.000.000.000.005.50

Very easy through the Avenues. Ended with 5 short hill sprints. Was happy my legs weren't sore today.

Last night I fell asleep at 8, new record for me.

Weight: 0.00
Comments
From james (runmehappy) on Thu, Jun 05, 2014 at 09:19:56 from 50.203.76.218

Getting to bed at 8 always feels awesome!

From Josh E on Thu, Jun 05, 2014 at 15:36:07 from 205.235.104.4

You are going to be an early morning crusader before long. I think when you go to bed at 8 pm, that's called passing out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Good run with Josh and Collin. Up Memorial Grove and the canyon a little over a half mile then back down. We all want to sign up for an ultra.

Congrats to James on the new addition to the fam!

Finished work early and did 2 miles before strength training. Felt tired. Looking forward to a rest day tomorrow.

Weight: 0.00
Comments
From Burt on Fri, Jun 06, 2014 at 15:48:48 from 174.26.201.70

Ultra? That would be ultra cool.

From james (runmehappy) on Fri, Jun 06, 2014 at 19:07:48 from 67.128.146.20

I feel like I missed a good chat about ultras.

Thanks again for the congratulations!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.800.001.200.000.000.000.0012.00

South Temple to V Street then 400 South up to Sunnyside on to Arapeen and then did the last half of the Haunted 1/2 course. 

Did 6 x 1 minute on/off pickups during miles 9 and 10. Longest run in a while. Maybe one day I will enjoy long runs. 7:30 ave pace for the run

Weight: 0.00
Comments
From steve ash on Sun, Jun 08, 2014 at 15:39:17 from 67.161.243.240

No rush on the long runs Adam. You have a lot of time to build up to that. Great workout man.

From james (runmehappy) on Sun, Jun 08, 2014 at 20:16:51 from 50.168.220.218

Solid run man. Way to start the week right!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

7 easy looping through the Aves. 

Weight: 0.00
Comments
From Burt on Mon, Jun 09, 2014 at 11:36:16 from 174.26.201.70

I'm watching Arrow on Netflix. When you say the Aves, I think of the Glades.

From ACorn on Mon, Jun 09, 2014 at 11:38:42 from 71.213.41.74

I will put it in my queue. I'm currently alternating between The Twilight Zone and Sherlock.

From Burt on Mon, Jun 09, 2014 at 11:42:07 from 174.26.201.70

Sherlock is in my queue. I watched the first season about two years ago. Of course, the first season is like only three episodes?

From ACorn on Mon, Jun 09, 2014 at 11:47:47 from 71.213.41.74

Yeah very short seasons. Each episode is basically a movie. The other show I've enjoyed is Derek. It's different humor but a good message. Little raunchy at times though so you've been warned if you give it a watch.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.800.002.400.000.000.000.006.20

Slept in as late as possible then jumped on the treadmill.

.5% incline

1.2 wu @ 7.5 mph

Workout was 8 x .3 starting at 10.6 mph for first one and increasing by .2 each rep until last rep at 12 mph.

Did equal recovery of .3 between reps at 7.5 mph

Cooled down to 6.2

Weight: 0.00
Comments
From james (runmehappy) on Tue, Jun 10, 2014 at 17:00:22 from 50.168.220.218

nice work sir.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.501.500.000.000.000.006.00

Ran at lunch while Jing walked. Drove to the Capitol then went 2 miles up the canyon and tried to push it back down to the canyon gate. Not overly successful, I died a bit the last half mile. Just didn't have much fight today. 

Left knee was a tad sore at start of run but felt fine after a couple of minutes. Will ice and elevate tonight. 

Weight: 0.00
Comments
From Burt on Wed, Jun 11, 2014 at 14:04:32 from 174.17.249.246

Jing was able to keep up with you while you were running? Geez!

From ACorn on Wed, Jun 11, 2014 at 14:07:42 from 71.213.41.74

She took it easy on me today and decided to do her own workout. A guy did try to draft behind me while going up the canyon which was interesting.

From Burt on Wed, Jun 11, 2014 at 14:09:17 from 174.17.249.246

Probably thought you had a cute butt.

From ACorn on Wed, Jun 11, 2014 at 14:11:43 from 71.213.41.74

I tried to talk to him but no response, guess he's the shy type.

From james (runmehappy) on Thu, Jun 12, 2014 at 09:14:08 from 50.203.76.218

That reminded me of when you and I ran and I was pushing Grey in the stroller. I think we had 5 or more people comment from their cars, a few of which were not too nice about it. Do you remember that day?

From ACorn on Thu, Jun 12, 2014 at 11:01:47 from 71.213.41.74

I remember that day well. Good times!

Two women running with a stroller is no big deal but two dudes and we are ridiculed. How rude!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Went to Liberty Park but still had a touch of soreness under kneecap, nothing major just a 2 out of 10 on the pain scale. I could've run on it like I did yesterday but decided against it. Most of my runs are hilly so that could be part of the problem or it may just be part of increasing mileage.

Fortunately, my old IT band problem hasn't flared up at all. I will be riding the bike and swimming for a couple of days. Maybe even some elliptical if my self-esteem allows it. 

Spent half an hour on stationary bike. 

Weight: 0.00
Comments
From james (runmehappy) on Thu, Jun 12, 2014 at 14:58:36 from 50.203.76.218

Do you have a stationary bike or is that at the gym?

I think you are playing it smart taking a day or so off. No point rushing into pain.

From ACorn on Thu, Jun 12, 2014 at 15:07:43 from 70.208.1.232

There's a small gym that's an amenity for the residents of the building. Only problem is there aren't fans.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

7 miles with James on the JRP. Knee warmed up after a minute and felt fine the entire run. 

76 degrees at 5:45 isn't ideal but still a great run. Always fun chatting with James.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.501.005.000.000.000.000.0013.50

Met James and Scott at Liberty Park. My wife drove us up Emigration to Big Mountain. 

James and Scott were scouting out the Des News Half course. They were planning on doing a 5 mile tempo on the course, I figured it would be a good opportunity for a longer run and an aided tempo. 

We warmed up 2 miles and then started the tempo. Great temps but there was a very slight headwind.

Splits were:

5:51, 5:49, 5:45, 5:41, 5:37

James was on my heels. I've noticed on tempos that for me the first mile usually feels the worst.

Ran 6.5 more with a mile in 6:15 on South Temple. 

Thanks to James for the invite, longest run for me in almost two years.

Weight: 0.00
Comments
From Jake K on Sat, Jun 14, 2014 at 08:35:00 from 98.202.128.218

Nice run!

From SlowJoe on Sat, Jun 14, 2014 at 08:48:55 from 66.69.93.8

Great run - long and fast! Nice of your wife to drive y'all up a mountain for a training run.

From james (runmehappy) on Sat, Jun 14, 2014 at 11:22:30 from 50.168.220.218

Thanks again for the help through the canyon. That was a great run. Big thanks to your wife as well!

From Josh E on Sun, Jun 15, 2014 at 16:49:32 from 65.130.119.46

I am also most impressed with your wife dropping you guys. Great week. Nice conservative mileage build.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

7 with James and Josh on the JRP. Fun run, less gnats. I've got a sore rear from Saturday's run and a sore upper body from yesterday's strength training.

Apparently, Utah has a very weak beer mile record that needs to be toppled. 

30 min stationary bike and hip strengthening exercises and a bunch of chin-ups

Weight: 0.00
Comments
From Josh E on Mon, Jun 16, 2014 at 13:56:36 from 205.235.104.4

I told you that was a good article. I don't think I can run that fast anymore. I know I can still drink that fast. UT will be toppled this summer.

From SlowJoe on Mon, Jun 16, 2014 at 15:14:57 from 168.215.171.129

Go for it! Do they have beer in Utah? If not I'll smuggle some in for you...I know a guy.

From ACorn on Mon, Jun 16, 2014 at 15:21:38 from 71.213.41.74

Josh informed me that the Utah record is over 9 minutes which is downright embarrassing. Sub 6 seems doable with some "training". Sub 7 is guaranteed.

From SlowJoe on Mon, Jun 16, 2014 at 15:27:01 from 168.215.171.129

9 minutes?? Do it!

From Burt on Mon, Jun 16, 2014 at 17:27:41 from 174.17.249.246

Sounds dangerous.

From allie on Mon, Jun 16, 2014 at 20:39:48 from 174.27.200.174

i propose that you go for the record with uinta's labyrinth.

From ACorn on Mon, Jun 16, 2014 at 21:06:06 from 71.213.41.74

That would be disastrous but still fun to attempt. Maybe one day a stout will actually taste good to me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.100.001.900.000.000.000.005.00

Apologies to James and Josh for wussing out.

Treadmill workout.

1 mile warmup

Did 10 x 1 min on/off starting at 11.1 and increasing to 12 mph. Off was 7.5.

I got annoyed with changing the pace on the treadmill so often. To get a full minute on the faster rep I had to start upping it from 7.5 to the higher speed about 8-10 seconds before the minute recovery had ended.

Cooled down to 5.

 

Weight: 0.00
Comments
From james (runmehappy) on Tue, Jun 17, 2014 at 13:04:18 from 50.203.76.218

No worries on sleeping in. Sounds like a solid workout on the treadmill though.

From Josh E on Tue, Jun 17, 2014 at 13:11:22 from 205.235.104.4

No apology needed Tu or Th. Nice run. I am considering two miles fast tomorrow morning but I understand it's an off day for speed...

From ACorn on Tue, Jun 17, 2014 at 18:08:14 from 174.52.64.183

I'm up for a couple faster miles tomorrow. Don't think I will be sore from today's meager effort.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.002.000.000.000.000.0012.00

Met James and Josh at West High and did our 8 mile Wednesday loop. Warmed up 4 miles then did a hard 2 mile push heading west on 11th Avenue and into Memory Grove with Josh.

Both miles were 5:06. I didn't know I was capable of running that fast right now. I was happy with the time even though it's aided. 

4 miles in 30 min on treadmill after work

Weight: 0.00
Comments
From Josh E on Wed, Jun 18, 2014 at 13:31:16 from 205.235.104.4

Nice work. If you were redlining or breathing hard, I couldn't tell. I honestly thought your breathing sounded surprisingly easy. You'll have some monster performances if you stay consistent. Thanks for the company.

From Burt on Thu, Jun 19, 2014 at 09:32:30 from 174.26.197.196

Hot dang!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

30 minutes on stationary bike

30 chin-ups, dips, pushups, knee raises, jumping jacks, calf raises and squats

Weight: 0.00
Comments
From Josh E on Thu, Jun 19, 2014 at 11:02:15 from 63.226.66.73

I am going to start working on my glamour muscles. Currently, I can do maybe three honest chin ups. Hoping to double that in 2014!

From Rob Murphy on Thu, Jun 19, 2014 at 11:29:34 from 75.100.219.196

I'm a big fan of the jumping jack.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.000.000.000.009.00

9 with James and Collin on the JRP. Interesting discussion about aided races in Utah and which marathons are "easier". 

Weight: 0.00
Comments
From SlowJoe on Fri, Jun 20, 2014 at 09:16:03 from 168.215.171.129

Hmm, is there a point where a race can go downhill so much it actually gets harder? Over here they're all loops or out and backs and the time of year pretty much determines the degree of difficulty.

From james (runmehappy) on Fri, Jun 20, 2014 at 09:55:27 from 50.203.76.218

SlowJoe - Collin has some theories about aided courses and altitude that I had never heard before. I do believe there can be a course that has too steep of downhill sections and it can actually be a slower course than one that is more gradual.

From CollinAnderson on Fri, Jun 20, 2014 at 11:17:46 from 155.98.15.41

In terms of grade, anything past an average of around 4% causes a loss in efficiency for most people. In terms of a race like Big Cottonwood full marathon, the first half is going to be extremely aided, but the second half will be far slower than a flat sea level marathon. Without factoring altitude, a 3 hour marathoner would gain roughly 13 minutes advantage from the copious downhill on a course like Big Cottonwood. Of course, the average altitude on the course is just shy of 6000', so factoring that in, we lose 10 minutes of the advantage. 10 minutes sounds like a lot, but you have to consider the aerobic nature of a marathon. 6000' results in just over a 20% deprivation of oxygen, which is actually beneficial in very short events such as sprints, which are almost entirely anaerobic, and therefore very minimally dependent on oxygen and capable of receiving a benefit from reduced wind resistance. However, the longer the event gets, the more aerobic it gets, and the more the racer suffers from the oxygen deprivation. I recently used Daniels' equations to compute the exact effects on various races at 5000', which is relevant to us here in SLC. If a person is maxed out in a one mile race at 6:00 at sea level, they would lose 2 seconds in a race of that distance at 5000'. Moving up to the 5k, another person maxed out at 6:00/mile for 5k at sea level will lose about 7 seconds per mile in an equivalent race at 5000'. The 10k and half marathon suffer further, losing 11 and 15 seconds per mile compared to 6:00/mile sea level pace, while the marathon will be 17 seconds per mile slower. Tangents aside, on paper, Big Cottonwood is roughly 3 minutes aerobically aided for a 3 hour marathoner, compared to the very fastest sea and flattest sea level course, aerobically speaking. However, the downhill isn't evenly spaced and is set up in a way that makes it very challenging to fully take advantage of. How people will react to this is going to be pretty individualized. A very strong runner that puts in a ton of mileage should still be able to get very close to that 3 minutes of benefit, but the average runner might not see much of a benefit or will probably even run worse as a result of not being properly trained for so much pounding and downhill, followed by a less forgiving flat section that alternates up and down, likely with a headwind in one direction. St George, on the other hand, is only 2 minutes aided compared to, say, Chicago, on paper, but based on the layouts of the course, many more people will take advantage of the course. In fact, for a poorly trained individual, the benefit could well be more than 2 minutes, as it's much easier to coast the last miles on a downhill than on a flat, and the last 10 miles of St George are quite forgiving, making a trainwreck and massively falling off of pace much less likely. Now, a lot of people that are well trained still run substantially more than 2 minutes faster at St George than they do at sea level races. The reason for that is that most sea level races still aren't truly "fast and flat". The 2 minute advantage I give to St George is as compared to a course like Berlin or Chicago. Most typical sea level marathons are going to be a couple minutes slower than either of these, so compared to these, St George may well be 5 minutes faster. Bottom line with all of this rambling is that BCC full is, on paper, the fastest local marathon course, but the average person will probably run their best race at St George because almost nobody will be properly trained with specificity for BCC.

From Josh E on Fri, Jun 20, 2014 at 12:42:06 from 205.235.104.4

I'm kind of glad I missed this morning.

From ACorn on Fri, Jun 20, 2014 at 13:20:04 from 71.213.41.74

Collin, thanks for spelling that out. I haven't put much thought into elevation and performance but am now more curious. I'm surprised that a runner maxed out at a 6 min mile only slows by 2 seconds at 5000'. I would've guessed that they'd slow more.

From CollinAnderson on Fri, Jun 20, 2014 at 13:27:59 from 155.98.15.41

The mile is actually pretty anaerobic. While a 5k is already largely aerobic, an all-out mile has been estimated at as high as a 75% anaerobic effort. The higher the percent anaerobic an event is, the less a runner will be slowed down by a lack of oxygen, and the more benefit they'll gain from lack of wind resistance.

From Jake K on Fri, Jun 20, 2014 at 14:03:17 from 199.190.170.22

I think it's very, very well established in the literature (and in common sense) that the mile/1500m is ~80% aerobic.

From SlowJoe on Fri, Jun 20, 2014 at 14:20:05 from 168.215.171.129

For me it's 80% aerobic, 20% anaerobic and 20% mental. Oh, and 20% puking.

From allie on Fri, Jun 20, 2014 at 14:34:05 from 65.130.183.214

tl;dr...

collin: st. geroge is very aided. big cottonwood is ridiculously aided. the majority of people running those races train at altitude, so it doesn't make sense to me that you factor in altitude so heavily to balance out the downhill. maybe that's accurate for someone coming from sea level? or maybe i just don't understand what you are saying.

my opinion: times at SG and BC are extremely aided -- only 2-3 minutes? at least 5! and probably closer to 10 for most people.

From CollinAnderson on Fri, Jun 20, 2014 at 14:35:34 from 155.98.15.41

Actually, the literature is very contradictory. General idea now is that it's between 50-80% aerobic, but some stolwarts still insist on far less than 50%. Frank Horwill came up with the system of training used by Sebastian Coe (greatest 1500 runner of all time?) based around a 50/50 aerobic/anaerobic split in the race, so it's definitely not well established to be 80% aerobic. In any case, my calculations are derived from Daniels, but I'm not sure exactly which selection he made. It appears that he considers the mile more anaerobic. That's the one pace I haven't tested as thoroughly in converting sea level to 5000' (I hate running fast single miles, and for me it's basically 100% puking), but everything from 5k on up to marathon effort has been extremely exact for me, so I trust it.

From CollinAnderson on Fri, Jun 20, 2014 at 14:42:54 from 155.98.15.41

Allie, my times are factoring 100% acclimation to altitude. Perhaps you acclimate better than average, but when running my sea level marathon pace here on flat ground, I die very quickly. I still suggest that SG is 5 minutes aided compared to the typical sea level course. It's 2 minutes aided compared to the fastest sea level races in the world, such as Dubai, which is so scary fast that both James and I were convinced it had to be short until I made a couple realizations (just how straight it is, that the high point is only 2-3 feet different from the low point, and a few others). One other reason that my sea level paces are faster than most peoples is that I do my workouts in a train low mindset, which most Utahns don't. I might still have to do them at nearly 5000', but I do the majority of my tempo/marathon work on a treadmill, specifically targeting the ability to run within 1-2 seconds of exactly sea level effort pace (lack of wind resistance exactly cancels altitude for my pace between tempo and marathon), so I can get a greater benefit at sea level. All of my calculations assume not only 100% acclimation, but maximum training at the exact sea level paces, which basically no-one else does.

From Jake K on Fri, Jun 20, 2014 at 14:43:33 from 199.190.170.22

Yeah, pretty contradictory:

http://goo.gl/khYSUQ

Seb Coe was coached by his Dad (Peter), and Peter Coe wrote an entire book (Better Training for Distance Runners) which I'd be happy to let anyone borrow. It's a great resource. Lots of citations in the back.

From CollinAnderson on Fri, Jun 20, 2014 at 14:45:52 from 155.98.15.41

Oh, and I agree that Big Cottonwood is ridiculously aided for the half. I proved that on Saturday. I'm not even in shape right now and I ran a 1:10. Jake or Riley could possibly run sub-60 if properly trained for the downhill. The full is still very aided, but it's much less so than the half. Everything from 14 to 23 completely sucks.

From CollinAnderson on Fri, Jun 20, 2014 at 14:58:16 from 155.98.15.41

Jake, you are ignoring Jarver, which may be a bit outdated, but is classically more used than any of those. This is all still beside the point, however. I'm telling you guys. Actually go run at sea level with training focused on sea level pace. You'll be shocked.

From Jake K on Fri, Jun 20, 2014 at 15:03:15 from 199.190.170.22

Another good point. I really shouldn't be saying anything... I've never even run a flat, sea level race!

From CollinAnderson on Fri, Jun 20, 2014 at 15:06:49 from 172.56.40.105

Come on... You really think your race history is more relevant than the entire career of one of the greatest coaches of all time?

From CollinAnderson on Fri, Jun 20, 2014 at 15:07:47 from 172.56.40.105

Who, by the way, has a PhD in this field?

From CollinAnderson on Tue, Jun 24, 2014 at 23:32:40 from 64.134.30.67

Greetings from 400'. Shortly after eating a massive dinner and drinking 2 beers, I went for an easy run in Dallas. Despite having to run in basketball shorts and a cotton t-shirt in 98% relative humidity (I forgot running clothes beyond a garmin and shoes), my average pace for an easy run was 6:31, something which, even on the flattest of paths in Salt Lake, would feel pretty hard for me (my effort felt right around 7:00 pace for Salt Lake). Altitude makes ALL THE DIFFERENCE IN THE WORLD for easy aerobic runs.

From Rob Murphy on Wed, Jun 25, 2014 at 06:37:46 from 24.10.249.34

As far as training for middle distance races like the 800 and 1500 is concerned, the emphasis is increasingly on the aerobic side as opposed to the anaerobic. All the coaching clinics I attend stress the idea that current research attributes a greater role to aerobic fitness. No serious coach who is up on things buys into the 50-50 aerobic-anaerobic split anymore.

Not to say anaerobic fitness isn't important, even essential, especially in the critical zone of a race, but that fitness can be developed much more quickly than aerobic fitness.

From SlowJoe on Wed, Jun 25, 2014 at 07:21:39 from 168.215.171.129

Collin just proved my theory: wherever you happen to live and train is the hardest place to run in the world, and everyone else has it easier.

From Josh E on Wed, Jun 25, 2014 at 08:38:56 from 205.235.104.4

I am quite certain I live in one of the better places to run and you do in fact live in one of the worst, Joe! There are maybe a handful of days where it is prohibitively difficult to run outside here.

When considering a move to Houston, running there was at the top of my minus column.

From SlowJoe on Wed, Jun 25, 2014 at 09:20:05 from 168.215.171.129

You're not helping my theory Josh!

By the way, having grown up in Houston, (even putting running aside) you did the right thing not moving there.

From CollinAnderson on Wed, Jun 25, 2014 at 10:07:28 from 65.90.149.250

Haha, actually, I like training in Utah. Here in Texas, either it's hot or humid. Running kind of sucks here 24 hours a day; it's just faster.

From SlowJoe on Wed, Jun 25, 2014 at 10:15:57 from 168.215.171.129

Some crackpots even think the heat and humidity make you go slower. But I'm glad you were able to disprove that yesterday!

From CollinAnderson on Wed, Jun 25, 2014 at 11:46:50 from 172.56.9.12

Yeah, no, it does. That's why there was only a 25-30 second easy pace differential. Haha.

From CollinAnderson on Wed, Jun 25, 2014 at 11:47:34 from 172.56.9.12

Although, actually, it hasn't been very hot here... It's been hotter in Utah the whole time I've been here. Still, humidity is gross.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.002.000.000.000.000.004.50

Treadmill workout

.5% incline

Did a mile warmup then a mile on 11.6 and a half mile recovery then a mile on 12, raised the incline to 1% for the last half. Cooled down to 4.5 miles

I felt great today.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.004.000.000.000.000.000.0012.00

Ran on the BST into North Salt Lake 6 miles and back. Ran with Jake, Adam and Josh. 

Today's trail run was pretty brutal. Elevation gain just shy of 1800'. I've never attempted a trail run so I didn't know what to expect, if I did I probably wouldn't have gone. Thanks to Josh for hanging back with me and talking me through it on the return trip. Definitely a character building run with quite a bit of climb. Took 1 hour 45 minutes.

Weight: 0.00
Comments
From Jake K on Sun, Jun 22, 2014 at 11:01:18 from 98.202.128.218

Time wise, your longest run ever? Had to be close, right?

From ACorn on Sun, Jun 22, 2014 at 11:02:48 from 174.52.64.183

Longest in several years. Legs weren't tired my breathing was labored on the uphills. Good seeing you!

From Josh E on Sun, Jun 22, 2014 at 13:20:33 from 75.162.186.46

Jake - you need to ask Adam about his Ogden Marathon prep.

Nice maiden voyage Adam. Jeremy Ranch should be a breeze after that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.500.000.500.000.000.000.004.00

4 miles on the treadmill after work. Ran the last half mile hard.

Surprisingly not sore today.

Weight: 0.00
Comments
From Josh E on Tue, Jun 24, 2014 at 13:35:17 from 205.235.104.4

Trails never leave me sore. That's part of the benefit of running them!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

6 easy. 

My wife is currently binge watching "True Blood" and I don't know how to make it stop. 

Weight: 0.00
Comments
From Josh E on Thu, Jun 26, 2014 at 15:28:10 from 205.235.104.4

Walk around the house naked. Then all the appeal will be gone.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.001.500.500.000.000.000.005.00

Didn't want to miss three days straight, needed a couple of rest days.

Ran at night on the treadmill. Last .5 at 12.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.001.000.000.000.000.000.005.00

Another treadmill run. Started at 7mph and slowly increased the incline during the run.

Weight: 164.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

3 miles and then some strength training

I've been reading this lately. I'm curious to know what the general consensus is of Dr. Maffetone on the FRB. I've been using a HR monitor for the last few days. 

Personally, if I use the 180 - age model (150 HR), I can't run faster than mid to high 8 minute pace. Not sure if this is genetic or if it just indicates a general lack of endurance or inability to burn fats. I may just be weak aerobically. I've always had more speed than endurance.

Any ideas?

Weight: 0.00
Comments
From SlowJoe on Mon, Jun 30, 2014 at 08:23:30 from 168.215.171.129

I think if you take care of your goal of increasing to 60-70 miles/week, and hold it there for awhile, the endurance will catch up and the HR stuff will take care of itself. Maybe scale back a bit on speed as you adjust to the mileage, but stay in touch with it for sure.

Some people swear by the HR training, but everyone's systems are so different that going by feel (and not by the numbers) has always seemed to make the most sense for me.

From james (runmehappy) on Tue, Jul 01, 2014 at 11:10:01 from 50.203.76.218

My HR is always high...or it seems. I have determined that it is genetics and I have stopped wearing my monitor as often because it just made me upset to see a high number. With that said, I have seen improvements in my ability to lower my HR faster when I "rest" in between intervals.

From Adam RW on Wed, Jul 02, 2014 at 05:31:26 from 138.26.42.154

Haven't read the book but you can see most of my runs are much, much slower than my race pace. I go off of the Frank Shorter legend. Hammer workouts and run with the slowest person in the group the rest of the time. Hope all else is going well. The 90F + 90% humidity = some tough running out here...

From steve ash on Wed, Jul 02, 2014 at 06:59:20 from 174.52.33.62

Adam, I like some of Phil Maffetone's work but the number calculations may not work for you because you may have a high max or a combination of the factors you mentioned above.. It does work for me however especially when I was very developed aerobically. And I think it's no coincidence that at the time this formula was presented, Dr Maffetone was working with athletes such as Mark Allen who at his peak could run in the 5:30-40/mile pace range at 80% mhr!

I think the key for you if you can afford it would be to get some kind of VO2 testing in order to get some more data that indicates where you are at physiologically and then work with a different formula. Follow that with some some good old body intuition. However, that being said I do feel monitors have their limits especially when performing key hard workouts such as intervals of course. But for recovery days or daily aerobic runs, if the proper data is applied, they generally don't lie my friend. In hot or cold weather..

From ACorn on Thu, Jul 03, 2014 at 00:14:50 from 71.213.41.74

Thank you all for the replies.

I appreciate all of the insights, I'm going to use my HR monitor for the next 3 months and see if I can make improvements at lower HRs.

From steve ash on Thu, Jul 03, 2014 at 16:51:59 from 174.52.33.62

You will. But make sure to include some short speed work also. Just advice from an old dog of a runner:} In the end you know what will be best for you. Just my two cents for what it might be worth man. Hope to run with you again sometime.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.500.000.000.000.000.000.003.50

3.5 easy mile at HR between 140-150 then strength training and hip and glute exercises

First mile was around 8 minutes and by the end I was closer to 9 minute pace

Considering just doing only slower "runs" at lower HRs for the next 3 months and seeing if I can improve aerobic efficiency. I would still do short strides a couple of times a week with full recovery. If it works I can see it paying big dividends for my running and overall health. 

Weight: 0.00
Comments
From PRE on Fri, Jul 04, 2014 at 08:41:57 from 99.50.213.11

ACorn, Hey how have you been? From what I remember 8:00 and 9:00 mile pace is like really Easy and perhaps even Recovery intensity for you - maybe even easier than recovery intensity. I read your earlier blog entries and the remarks of others regarding HR, etc. My take, depending on what you have planned for races - Easy runs are okay but consider doing an interval and tempo run workout weekly...rest of miles Easy would be fine. If you have races planned, only Easy running won't cut it especially since you are an Elite runner. Hey - Be Well.

From Burt on Thu, Jul 10, 2014 at 17:22:06 from 184.101.208.102

Ask Flatlander.

From PRE on Thu, Jul 10, 2014 at 18:35:18 from 99.50.213.11

Man Acorn,

You must be really working on lowering your heart rate these past ten days! Did you say "slow" runs or "no" runs. Where have you been? Hope all well with you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.500.000.000.000.000.000.0010.50

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

45 minutes on stationary bike

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

Still running about 5-7 miles a day and slowly improving with the lower HR stuff. It's somewhat monotonous.  I am weight training 3 times a week and don't monitor my HR on those days so I'm wondering if that affects aerobic improvement too. Anyway, I plan on sticking with it for another week and if no significant change, I'll return to my normal plan of MWF with the group and a tempo or speed day on one of the other days. Running slow and alone is not much fun.

Wanted to share this with the blog. May have already been mentioned but it's a fun read. 

Weight: 165.00
Comments
From Rob Murphy on Fri, Aug 08, 2014 at 21:39:01 from 24.10.247.181

Wow! Thanks for that tip. Just read the preview on Amazon. Sounds really good.

From ACorn on Fri, Aug 08, 2014 at 21:44:17 from 75.169.62.37

Rob, if you sign up for Kindle Unlimited, you get a free month then it's $10 a month after if you choose to keep it. You can read the book and cancel in the first month for free.

From SlowJoe on Sat, Aug 09, 2014 at 13:08:42 from 107.77.80.27

Welcome back. It'll be fun for you to pick up the pace again.

From PRE on Sat, Aug 09, 2014 at 14:30:07 from 54.211.217.1

Hey. Great to see you again! Was not sure what was up. Was going to ask Jake. Was hoping all good with you and family. Glad to see you are still running. Talk to you soon.

From Matt Schreiber on Sun, Aug 10, 2014 at 21:14:44 from 66.17.102.175

Looks like a good book. I've been looking for a running book to pick up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

Usual route up to 2nd ave to V Street to 11th and down Memory Grove. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.500.000.000.000.000.000.007.50

Memory Grove to V Street with a little tacked on at the end.

I've got a case of the Mondays.

Weight: 0.00
Comments
From james (runmehappy) on Mon, Aug 11, 2014 at 08:26:18 from 50.203.76.218

Good to see you back on the blog!

From Burt on Tue, Aug 12, 2014 at 10:08:42 from 184.101.121.216

I think I would get my butt kicked if I said I had a case of the Mondays.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.502.500.500.000.000.000.005.50

Ran thru Holladay in the rain. Was time pressed but was happy to finally run a bit quicker, felt really good on the run.

Weight: 0.00
Comments
From james (runmehappy) on Wed, Aug 13, 2014 at 09:56:10 from 50.203.76.218

Nice to see some fast miles. What are you considering "marathon pace" right now?

From ACorn on Wed, Aug 13, 2014 at 11:36:51 from 75.169.62.37

Marathon pace is 6:45 or thereabouts. Obviously, that's just a guess since I've never run one. Probably an optimistic guess.

I didn't have my garmin yesterday so just guessing.

From james (runmehappy) on Wed, Aug 13, 2014 at 11:37:44 from 50.203.76.218

Right on. That is a good clip. I miss running through Holladay.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

South Temple to V Street and down the grove. Felt good.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.002.000.000.000.000.002.00

Did a strength training session and wasn't planning on running but decided to do a little treadmill session.

Workout was 8 x .25 at 12 mph 1%

Once it got up to speed I jumped on and did a rep then stradled for a minute and repeated.

In theory, this would be a 75 second quarter mile with only one minute of rest. I plan on going to the track next week and seeing if I can do 8 x 400 in 75 sec average with a one minute standing rest. Doubtful but possible.

Weight: 0.00
Comments
From james (runmehappy) on Fri, Aug 15, 2014 at 08:50:55 from 50.203.76.218

Totally possible. Depending on the time you go to the track, I would possibly want to join you. That is, if its cool with you.

From Josh E on Mon, Aug 18, 2014 at 09:30:36 from 205.235.104.4

Welcome back Adam. My guess is this is very possible. Especially with standing rests. Just try to find the same rhythm you had on the treadmill and stay in the 74-76 range until the last two.

From Burt on Thu, Aug 21, 2014 at 15:11:35 from 97.117.255.51

I know you can do it Acorndogelius!

From PRE on Sat, Aug 23, 2014 at 18:08:03 from 32.210.47.141

I want to hear how this turns out!! But yeah - you had the treadmill on an incline, so you should be able to repeat that feat; barring significant head winds. Hope you're doing well.

From Matt Schreiber on Thu, Sep 18, 2014 at 20:44:06 from 66.17.102.175

I think I'd fall on my face if I hopped on the treadmill like that.

The trackwork seems doable. Go for it!

From Tom Slick on Sun, Oct 19, 2014 at 07:41:41 from 69.171.160.216

Yowzza! Way to go, get after it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
450.2529.8047.650.500.000.000.00528.20
Weight: 165.33
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